Yoga and mobility
Joint mobility: 8-week preparation
Hip and thoracic mobility directly affect running technique.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
The goal for 8 weeks is to work on joint mobility and learn to control movement within your available range. What matters is not the depth of a bend itself, but the ability to move without jerking, pain, or forced compensations. You can pay more attention to the hip joints and thoracic spine if that is where you notice limitations.
The coach in 1trAIner is an AI that builds a plan for your starting level and schedule, including other types of training. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. A watch does not measure movement quality, so your notes about stiffness and discomfort complement the review.
First you get familiar with movements in a comfortable range, and in the following weeks the range and difficulty change according to your readiness. A progress marker is being able to control movement better without holding your breath or trying to reach at any cost, rather than comparing yourself to someone else's flexibility. The first 7 days are free. After that, the subscription is 450 ₽ per month or 4999 ₽ per year, with no auto-renewals.
What you get during 7 days of free access
- In the questionnaire, describe which movements are difficult, note any limitations and your free time; together with the coach, clarify your goal for 8 weeks.
- Get the first week's plan with mobility and control exercises, and start in a comfortable range without trying to increase it right away.
- Note how you feel after sessions and get a training load review; the coach will take your feedback into account when recalculating upcoming workouts.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Joint mobility: 8-week preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.